Warmup
• 300 m Row
3 rounds of:
• 10 Air Squats
• 10 Walking Lunges
• 10 Jumping Jacks
Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Back Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Weighted Pull-ups
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Core
8 rounds of:
• 10 sec L-Sit Hold
• 10 sec Rest
• 10 sec Straight Body Lever from the Floor
• 10 sec Rest
Conditioning
4 rounds for max reps:
• 40 sec Wallballs 20/14#
• 20 sec Rest
• 40 sec Chest-to-Bar Pull-ups
• 20 sec Rest
• 40 sec Pistols (alternating)
• 20 sec Rest
• 40 sec Kettlebell Swings 53/35#
• 20 sec Rest